CROSSFIT
S&P Cycle: squat- pull–PRESS – pull – OFF
A. Bench Press
5 X 5 @ 80%
B. For time:
*Accumulate 3 min in HS hold, then
5 rounds:
40yd bear crawl
40 prisoner squats (hands behind head)
C. Accessory Work
Dumbbell Flies 3 x 12
Band Pulldowns 3 x 15
CSPORT
A. 25-15-10
Wall Balls
Weighted sit ups
400m run
B. 25-15-10
Knees 2 elbows
Cal row
400m run
C. 25-15-10
Ab wheels
Push press
400m run
D. 25-15-10
KBS
Lunges (per leg)
400m run
Class WOD
A: 175
B: 21:36